Monday
400 m walk or jog
50 bicep curls
50 lunges
50 press
50 clungers
Monday Murph prep
Run 400
10 rounds
2 pull up
5 push up
10 squats
Run 400
3 ab holds for one minute each choose any 3
Plank
Reverse plank
Hollow hold
Side plank
Handstand
Pike
Hollow rock
Tuesday
3 rounds
10 freestyle
10 breast stroke
10 Superman
15 minute amrap
Go up and back down stairs
5 burpees
20 kb or object swings
10 oh press or push ups
8 Turkish get ups
Stretch for 10-15 minutes
Wednesday
Bottom of squat hold for a total of 2-3 minutes
Use this time to practice being comfortable and feeling strong
Pvc or towel pass through 15
Oh squats practice. Use a towel or pvc and let’s practice. 10 minutes
Will post videos for modifications
3 rounds
30 oh squat w pvc or towel
30 push ups
30 box jump/90 jump rope/ jumps for height
Cool down walk 400 m
Find 2 new stretches and implement them into your routine for the rest of the week
Thursday
1 min hamstring stretch
10 walk outs (push up position and back to standing)
10 Plank to downward dog
X2
10 rounds take your time no rush
1 narrow push up
1 normal push up
1 wide push up
Emom 20 minutes
Work for whole minute count reps
1 shoulder taps
2 reverse crunch
3 squat with side kick
4 up down planks
5 rest
Friday
2 rounds
Runner strides
10 1 leg squat to lowest bench you can
10 walk outs
Murph prep
.5 mile run
5 round
5 pull up
10 push up
15 squats
.5 mile run
100 sit ups
Every time you break :20 plank and 10 push ups